After doing some research, I was able to continue bodybuilding (although not competitively) with only one kidney and on a vegetarian diet! Simply put, our bodies need essential amino acids. These 9 essential amino acids form what it referred to as a "complete" protein. That is, the source of the 9 essential amino acids must come from diet as the body doesn't produce them on it's own. By consuming various fruits, veggies and nuts in combinations, we can still acquire all the essential amino acids needed for muscle growth and repair as well as body functions. If you don't consume a diet balanced with the essential amino acids, medical complications such as anemia, blood glucose regulation and hormonal imbalances can occur. I came across a few websites and read a few medical journals throughout my 9 years as a veggiehead to help me determine which foods are best for my nutritional needs. Included below are a few foods that will help keep you healthy, build muscle and lower body fat while cutting animal protein from your diet.
1. QUINOA
Protein, per ½ cup: 4 grams
This is one of the most amazing foods! It is loaded not only with protein but fiber, complex carbs, has unsaturated (healthy) fats, and is easy to make! Known as the Inca Super Food, it's easy to incorporate into any recipe. For more information on Quinoa, refer to my blog - Quinoa The Inca Super food 1/28/14 by clicking or copy and paste the url. http://optimumfitness1.weebly.com/blog/archives/01-2014
2. CHIA SEEDS
Protein, per tablespoon: 2.5 grams
Although not really high in protein, they contain all 9 essential amino acids. That means they are a complete protein! They are also high in fiber which help fill you up longer. this leads to weight loss. Chia seeds can be added to shakes and just about any recipe. For more information on Chia Seeds and their benefits, refer to my blog Chi... Chi... Chia Seeds 3/25/15 by clicking the link or copy and paste the url http://optimumfitness1.weebly.com/blog/archives/03-2015
3. SOYBEANS
Protein, per ½ cup: 2-21 grams
As a veggiehead, I have eaten my fair share of soy based products such as Boca Burgers and a ton of Morning Star products. Just a half-cup of Tempeh contains a whopping 21 grams of protein! A half-cup dry roasted soy beans contains 18 grams of protein. The only reservation I may have with consume too much of a soybean product is that there is research showing it may elevate estrogen levels... however, there is debate to date so I guess it depends on which article published you want to side with.
4. HEMPSEED
Protein, per tablespoon: 3.3 grams
OK, here's a fun fact... Hemp Seeds are related to marijuana! Don't go getting too excited and consuming a large amount looking for a buzz though! You won't get a high other than knowing you are eating a great source of protein, fighting heart disease and eating a high fiber food loaded with omega 3s. Hemp Seeds are easy to incorporate in any recipe or smoothie. Simple sprinkle on a salad or blend in with prepared foods.
5. EZEKIEL BREAD
Protein, per slice: 4 grams
This bread has become the rage. It contains 18 amino acids including all 9 essential amino acids. It's made from wheat, barley, beans, lentils, millet and spelt (don't ask me what the last two ingredients are!) A peanut butter and banana sandwich with Ezekiel bread takes nutrition to a whole new level!
6. HUMMUS
Protein, per tablespoon: 1.1 grams
Made from garbanzo beans and tahini, hummus is a great food because it also contains all 9 essential amino acids. separate, these two foods lack all essential amino acids but when combined to make hummus, we have a complete protein. Be sure to choose a hummus product with both ingredients on the label. Check out my blog CONDIMENTS - BEST TO BUST for more information on hummus by clicking the link or copy and paste the url in your browser http://optimumfitness1.weebly.com/blog
7. SPINACH
Protein per cup, cooked: 5 grams
Believe it or not, one cup of spinach has almost the same amount of muscle building protein as a hard boiled egg! Add spinach to salads, and substitute it anywhere you'd add lettuce!
8. SUN-DRIED TOMATOES
Protein per cup: 6 grams
Most everyone knows tomatoes arre loaded with health benefits such as providing antioxidants, fiber, potassium etc. However, few people are aware one cup of tomatoes contain 6 grams of quality protein!
9. BEANS
Protein per 1/2 cup: 7-10 grams
This is another one of those health food powerhouses. Loaded with fiber they help you feel full longer but also pack an impressive 7-10 grams of protein! Beans and rice are a regular in my diet!
10. PEANUT BUTTER
Protein per 2 tablespoons: 7 grams
Eating too much of any good thing can cause weight gain. But, with peanut but, although higher in fats and calories, they are nutrient dense calories! Add peanut butter to your favourite chocolate flavoured smoothie or add it to a couple slices of Ezekiel Bread with banana for an amazing pre or post workout meal! For more information check out my blog, IT'S PEANUT BUTTER JELLY TIME!!! by clicking the link or copy and paste the url into your browser http://optimumfitness1.weebly.com/blog/its-peanut-butter-jelly-time
11. GREEK YOGURT
Protein per 7 oz: 20 grams
Another staple in my diet is Greek yogurt. It contains probiotics which a big buzzword. I like to put Greek yogurt over my fruit salad or blend into a smoothie.
12. ALMONDS
Protein per oz: 6 grams This is one of the best foods for building muscle and losing fat. Containing L - Arginine, almonds can help burn more fats and carbs during workouts sparing protein breakdown. They are a great snack for on the go or when you don't have time for a meal.
There are many options when it comes to getting your protein requirements while cutting meat from your diet. With a little research, combining of foods and proper balance, it is easy to live not only a healthy life but still reach your fitness goals wether it be to lose weight, gain muscle or just maintain a healthy body!
*Some information compiled from http://www.eatthis.com/lose-weight-build-muscle-with-complete-proteins